Most of the population suffers from back pain. No matter where you live or what your lifestyle is, you are bound to suffer from back pain at least once in your lifetime. In addition to going to the doctor, you can perform these exercises that can solve your problem.
Back pain is something we all suffer from, and our bad postures mainly cause it. We adopt these positions when we sit down and on many occasions also while walking.
Like almost 80% of the Western world, most of the sedentary population suffers some of these discomforts, and many suffer from them on a daily basis, in a permanent way. As a general rule, the best remedy to relieve back pain is to practice certain exercises of gentle movements that help us feel better.
The Mayo Clinic, one of the most prestigious in the United States, considered by many to be a pioneer in the treatment of many ailments, recommends a series of stretching and strengthening exercises that alleviate and strengthen our backs. These are straightforward exercises that we can do in our house and in which we will not use more than fifteen minutes daily.
7 Easy Exercises to Alleviate Back Pain
If you have time, it is good that you do these exercises once in the morning when getting up and another time at night.
- Start with a foot to the chest. Lying face down with your feet flat on the floor and your knees bent, bring one knee to your chest helping you with your hands. Hold for 15-30 seconds and change leg. Repeat the exercise about 10 times with each leg.
- Bring your feet to the chest. It is an exercise very similar to the previous one, with the only difference that instead of alternating the legs, we put them together and try to approach the chest at the same time.
- Lying on your back, with your feet flat on the floor and your knees bent, bring both legs together so that they are a single block. Always keeping your shoulders flat on the floor throughout the exercise, turn your hip to touch with both knees to one side and another of your body. Repeat the exercise 5 times for each side.
- We start the exercise in the same position as the previous ones. Lying on our backs with our feet planted on the floor and your knees bent, we raise the glutes of the floor a few inches and held the position for 5 seconds. We relax, leaning back on the floor and squeezing the abdomen as if trying to touch the navel to the floor. We hold the position for a few seconds and relax, to start the whole movement again. Repeat the exercise at least eight times and increase the repetitions as you can.
- On your knees and resting your hands on the floor, as if you were on all fours, push your lower back and abdomen to the floor while raising your head and shoulders. Then perform the opposite movement, elevate your abdomen and lumbar as you want to touch the ceiling. Repeat the exercise at least 8 times.
- Sitting on the floor, with one leg stretched across the other leg above the knee to pose the foot of the crossed leg on the floor. Grab the knee of the crossed leg with the elbow of the opposite arm and pull that one back. Hold the position for at least 10 seconds and repeat with the opposite leg. Do the exercise at least three times with each leg.
- Sitting on a stool with your back straight, try to pull your shoulders back, hold your posture for a few seconds and return to the normal position. Repeat the exercise 8 times.
I think that the most important exercise is not so much to eliminate discomfort but to prevent them from returning are those that help strengthen your middle zone. So lie on your stomach with your forearms on the floor on one side and on the tips of your feet on the other. Squeeze the strong abdomen and try to hold it for at least 15 seconds and progress up to 30 seconds.